STRENGTH

SNATCH BALANCE

5×3
from 65%

WOD

in 8′ window

row for distance
every 2′ perform
5 DB snatches
10 V sit up

rest 1′

8′ AMRAP

6 clean & jerk
12 wall ball
12 american swing
6 goblet squat

STRENGTH

DEADLIFT

6×3
70%-80%

WOD

FOR TIME
5 rounds

10 burpees box jump
8 over head squat
6 hand stand push up

T.C. 13′

WOD

5 SET
5′ emom

-3/8 strict pull up or ctb
-3/8 strict or kip ttb
-20″ hollow hold pos. + 10 hollow rocks
-6 high box jump (60cm-75cm)

find in 12′ 1RM of back squat

STRENGTH

BACK SQUAT

4×4-6
75%-80%

WOD

2 ROUNDS

3′ AMRAP
10 thruster
10 ctb/pull up
20 du/su

2′ rest

3′ AMRAP
10 p. snatch
10 burpees otb
20 du/su

2′ rest

STRENGTH

CLEAN & JERK

2×3 65%-75%
3×2 70%-80%
3-5×1 80%-85%

WOD

3 ROUNDS

2′ monostructural
2′ 4-8 ctb/pull up (go every 20″-30″)
2′ monostructural
2′ 4-8 strict/kip hspu

STRENGTH

FRONT SQUAT

4×5
70%

WOD

OPEN 22.1

STRENGTH

PAUSED BENCH PRESS

4×5

WOD

15′ AMRAP

2k/1200 mt row
+ amrap
4 burpees
8 swing
12 air squat

inverted version:
AMRAP 15′
8 rounds
4 burpees
8 swing
12 air squat
+ amrap row

STRENGTH

BACK SQUAT

5×4
70%

WOD

E3MO3M

75 du/su
12 burpees over the bar
– power snatch
-over head squat
-power clean
– front squat

STRENGTH

SNATCH

power snatch + squat snatch
6×1+1

squat snatch
4×1

SIT UP CIRCUIT
4 rounds

12 V sit up 1 leg alt.
10 V up
8 struddle V up
8 back arch rock
6 back etension

DEADLIFT

find in 12′ 1RM of deadlift

STRENGTH

DUMBBELLS CIRCUIT

10-8-6-4-2

DB hang power clean to over head/each side
DB snatch alt.
DB devil’s press alt.
DB over head squat/each side

WOD

3 ROUNDS

90″ AMRAP
3 power clean&jerk
6 ttb/ktc

30″ rest

90″ AMRAP
3 power snatch
35 du/su

90″ rest

WOD

10′ AMRAP

400 mt run
+ amrap
8 over head squat
4 muscle up ->8 pull up
6 shoulder to over head
4 hand stand push up

rest 3′

10′ AMRAP

400 mt run
+ amrap
8 thruster
4 muscle up ->8 pull up
6 shoulder to over head
4 hand stand push up

STRENGTH

SQUAT SNATCH

8×1-2
70%+

WOD

FOR TIME
10 rounds

3 bar facing burpees
4 ground to over head
5 pull up